Happy March ... and almost spring! I am confident that spring is just around the corner and the cold, ice and snow will be a memory! It's time to start thinking about spring cleaning and with that, includes cleaning up our diets.
When it comes to increased health, it's not just what we eat but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience (I'm guilty!), barely acknowledging what we're putting in our mouths. We eat while distracted-working, reading, talking and watching television-and swallow our food practically whole. On average we chew each bite only eight times. It's no wonder that many people have digestive problems.
There are many great reasons to slow down and chew your food.
- Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don't crave those after-meal sweets.
- Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food.
- More chewing produces more endorphin's, the brain chemicals responsible for creating good feelings.
- It's also helpful for weight loss, because when we are chewing well, we are more apt to notice when we are full.
- In fact, chewing can promote increased circulation, enhanced immunity, increased energy and endurance, as well as improve skin health and stabilize weight.
- Taking time with a meal, beginning with chewing, allows for enjoyment of the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control.
The power of chewing is so great that there are stories of concentration camp survivors who, when others could not, made it through with very little food by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.
Try eating without the TV, computer, phone, newspaper or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.
This kind of quiet can be disconcerting at first, since we are used to a steady stream of advertising, news, media, email and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day-why not learn to savor and enjoy it?
Recipe of the Month
Quinoa Banana Oat Pancakes
Serves: 2 - 4
· 1/2 cup cooked Quinoa
· 2 ripe bananas, mashed
· 2 Tbsp coconut oil, melted
· 2 Tbsp coconut sugar
· 1 Tbsp lemon juice
· 2 pastured eggs, well beaten
· 1 cup oat flour
· 1/2 tsp Baking Soda
· 1/2 tsp Sea Salt
· 1/2 tsp Cinnamon
· 1/4 tsp Nutmeg
· 1/2 cup coconut or almond milk
· 1/2 C chopped walnuts
· Put all ingredients in large bowl and stir gently (Do not over stir or mixture will be tough).
· Place a large pan over medium heat and add in coconut oil. Add 1/4 cup of the batter to pan.
· Cook pancakes about three minutes on the first side and about one minute on other side or until cooked through.
Recipe Adapted by Dr. Axe
Monthly Food Focus:
Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the "mother of all grains." It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.
While quinoa is widely considered a grain, it's actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.
It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it or even soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.
For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.